Gym regimen - November 2010

A2: Chest and Calves (TUESDAY): 50 mins
93kg, BMI 27

Warmup: calisthenics, stretching, tri extensions

NON-CIRCUIT:

Bench press: 10, 8*, 6* @ 75kg, 80kg, 85kg
[Spot on the 8th rep of the 2nd set and during the 3rd set.]

Incline bench press: 10, 8, 7* @ 65kg, 70kg, 75kg
[Spot on the last 2 reps of the 3rd set.]

Pec deck: 10, 8, 6 @ 55kg, 65kg, 75kg
[I think I still prefer "straight" supine flyes.]

CIRCUIT:

Standing calf raise (alternating angles): 36, 36, 36 @ 44kg + bdw., 52kg + bdw., 56kg + bdw.

Pullover: 16, 13, 10 @ 18kg, 22kg, 26kg
[These worked the hell out of my chest and tris!]

Tiptoe calf hold: 3X to exhaustion
[Stand on your tiptoes until your calves give out. Vary angles between fatigue breaks.]

CIRCUIT: Abs:

Alternating cable pulldowns: 18/12, 20/10 @ 35kg, 40kg
Russian twists: 40, 50

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